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Yoga for the hands: a 20-minute class for stiff fingers, grip and hand-friendly poses

A 20-minute class for stiff, achy or weak hands. It starts sitting, with the finger and thumb movements used in hand exercise trials, adds a gentle squeeze and an opening against a band, then stands for poses that keep your hands free, and finishes resting. Hand exercises eased pain and stiffness a little in trials, for as long as people kept them up, so little and often works best. If a joint is hot and swollen, do the movements gently and skip the squeeze; if your fingers tingle or go numb, read the warning signs in our yoga for the hands guide first.

20 minBeginner15 movesWall, other / check instructions, bandForearms · Calves · Quads · Glutes · Hip abductors · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, sitting (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit tall, hands resting palm up on your thighs; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Fingers and thumbs, sitting (about 6 minutes)

  1. Tendon glides (hand tendon gliding exercises)5 of each position, 5 s holds
    Beginner · Forearms · 3D demoForearm resting on the table; move slowly, it's a glide, not a squeezeHarder: Ball squeeze
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoFinger spreads, palm turns and slow wrist bends, forearm supportedEasier: Wrist circlesHarder: Wrist flexor stretch
  3. Wrist circles10 slow circles each way
    Beginner · Forearms · 3D demoOnly the wrists moveHarder: Wrist flexor stretch
  4. Wrist extensor stretch (tennis elbow stretch)2 holds of 30 s each side
    Beginner · Forearms · 3D demoGentle; ease off if you feel tinglingEasier: Wrist & forearm flow
  5. Wrist flexor stretch30 s each side
    Beginner · Forearms · 3D demoFingers back against a wall, not the floor; ease off if it tinglesEasier: Wrist circlesHarder: Quadruped wrist rocks

Gentle strength (about 4 minutes)

  1. Ball squeeze10 squeezes, 5 s holds
    Beginner · Forearms · 3D demoA soft ball or rolled sock, softer if the base of your thumb is sore; skip it with a hot, swollen handEasier: Tendon glides (hand tendon gliding exercises)Harder: Band finger extension
  2. Band finger extension15 reps
    Beginner · Forearms · 3D demoOpen your fingers against a rubber band; it balances the squeezingEasier: Ball squeezeHarder: Plate pinch

Stand, hands free (about 5 minutes)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoArms float up as you breathe in, fingers softHarder: Slow breathing (6 breaths a minute)
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoPalms turned forward, fingers relaxedHarder: Tree pose (Vrksasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoArms out, fingers long and soft rather than bent backEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips resting lightly on a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Optional: a little weight on the hands (about 1 minute)

  1. Wall push-up10 slow reps
    Beginner · Chest, Triceps, Shoulders · 3D demoHands at chest height; step closer to the wall to take less weight, and skip it on a sore dayHarder: Push-up

Rest (about 2 minutes)

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoArms by your sides, palms upEasier: Double knee-to-chest stretchHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)1 min, or 5 to 10 if you have time
    Beginner · 3D demoHands loose, palms up; a cushion under each forearm if you like

Tips

  • Do the sitting hand block on most days, which takes about 10 minutes, and the whole class 2 or 3 times a week. Keep going: in the trials the benefits faded when people stopped.
  • Some ache while you move is fine if it settles soon afterwards. A hot, swollen joint means the gentle movements only, with no squeezing, until it settles.
  • With arthritis at the base of your thumb, use a soft ball and skip hard pinching; with trigger finger, leave hard squeezing until the finger has stopped catching.
  • Numb or tingling fingers, a finger you can't straighten or bend, or several swollen, stiff finger joints with morning stiffness lasting more than 30 minutes need checking first. Our yoga for the hands guide lists the warning signs.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for the hands: a 20-minute class for stiff fingers, grip and hand-friendly poses take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Other / check instructions, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.